Wednesday, October 21, 2020

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Wednesday, October 21, 2020

A) Push Jerk
OTM X 6 = 3 Push Jerks @ 60-70% Across
- THEN -
OTM x 4 = 2 Push Jerks + :05 Hold In Catch @ 65-75% Across
- THEN -
10 Minutes To Establish a 1 Rep Heavy Push Jerk

B) “ Devil Dog”
For Time:
9-15-21-15-9 of:
Shoulder To Overhead (115,85)
* 30 Double Unders after each round

” SWEAT “
AMRAP 20:
With A Single DB:
3 Deadlifts + 3 Power Cleans + 3 Push Jerks + 3 OH Walking Lunge (R Leg) + 3 OH Walking Lunge (L Leg)
- Switch Arms and repeat the complex -
200m Run

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Monday, July 13, 2020

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Monday, July 13, 2020

“ Queen Grimhilde “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Barbell (155,105)
1:00 Max TTB
* Rest 3:00 Between Rounds *

R1 = Max Sets of 5 Unbroken Cleans
R2 = Max Sets of 4 Unbroken Shoulder To Overhead
R3 = Max Sets of 3 TnG Clean and Jerks

” SWEAT “
3 Rounds of:
3:00 Max Assault Bike Calories
2:00 Max Unbroken DB Complex (50/35 x 2)
1:00 Max TTB
* Rest 3:00 Between Rounds
** DB COMPLEX = 5 DL + 4 Hang PC + 3 S2OH ** <— MUST BE UNBROKEN

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Saturday, January 18, 2020

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Saturday, January 18, 2020

“ The Preakness “
Teams of 2:
A) AMRAP 7:
Max Hang Squat Cleans (135,95)
- Rest 3:00 -
B) AMRAP 7:
Max Shoulder To Overhead (135,95)
- Rest 3:00 -
C) AMRAP 7:
Max Assault Bike Calories
* * Partners Will Perform 3 Synchro Bar Facing Burpees Every Switch *
* * SWEAT will perform DB Hang Squat Cleans / DB Shoulder To Overhead * *

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Tuesday, December 10, 2019

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Tuesday, December 10, 2019

A) Push Jerks
OTM x 10
4 Bar Facing Burpees + 2 Push Jerks (From The Floor)
* Athletes may choose to ascend or stay across in weight *
- THEN -
B) “ Popeyes ”
3 Rounds For Time:
300m Row
10 Power Cleans
300m Row
10 Shoulder To Overhead
RX = 155/105

” SWEAT “
AMRAP 20:
300m Row
15 DB Front Squats
300m Row
15 DB Push Press
300m Row
15 DB Thrusters

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Friday, August 30, 2019

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Friday, August 30, 2019

“WZA Online Challenge Workout 3 AKA DT Ladder ”
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

  • Round 1 - 95, 65lb

  • Round 2 - 135, 95lb

  • Round 3 - 155, 105lb

  • Round 4 - 185, 130lb

  • Round 5 - 205, 145lb - *AMRAP with remaining time

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Saturday, August 17, 2019

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Saturday, August 17, 2019

“ SWEAT “
Teams of 2
AMRAP 22:
90 KB DL (Alternate every 15 reps)
60 Medball Thrusters (Alternate Every 10 Reps)
30 KBS (Alternate every 15 Reps)
400m Team Medball Run

” DebT “
Teams of 2
AMRAP 22:
20 Deadlifts
20 Hang Power Cleans
20 Shoulder To Overhead
400m Team Run
* Weights increase each round *
RX = 95/65, 115/85, 135/95, 155/105, 185/115, 225/155
** Divide Reps as needed **

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Sunday, May 27, 2018

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Sunday, May 27, 2018

A)  " SWEAT " (8AM ONLY)
Teams of 2:
100 SDHP (70,53)
100 V-ups
100 Box Jumps (24,20)
100 KBS (70,53)
100 Box Jumps (24,20)
100 V-ups 100
SDHP (70,53)

B) " DT Complex "
- Establish A Heavy Complex of:
 12 Deadlifts + 9 Hang Cleans + 6 Shoulder To Overhead
 - Then -
" Row Capacity "
For Time:
8 x 250 Meter Row
**Rest 30 seconds after each set**

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